CROSSFIT
With a partner for total time:
42-30-18
Toes to Bar
*20 Calorie Row after each set
42-30-18
Burpee to 6″
*20 Calorie Row after each set
–
42-30-18
Pull-up
*20 Calorie Row after each set
(share work anyhow)
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STRONGFIT
Cycle 1/Week 3
Arnold Press
8(L) 8(M) 8(MH) 8(H)
*follow each set with 10-15 band face pull.
3 rounds:
8-12 Shoulder Press (M)
8-12 Upright Row (M)
8-12 Skull Crusher (M)
(alternate rounds with a partner)
3 rounds:
25 Calorie Row
10 Plate Circles (both directions) (M)
25 Sit-up
10 Plate Side to Side (over and back) (M)
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COMPETITOR
2 rounds for quality:
10 KB Front Rack Step-up (each leg)
10 GHD Back Extension
Power Clean + Clean
80% 2+1
85% 1+1
90% 1+1
95% 1+1
100% 1+1 *if no misses to this point*
(% based on Power Clean)
Front Squat
50% 1×3
60% 1×3
70% 1×3
5 rounds for time:
10 Deadlifts 275/185
10 Burpee Box Jump Over 24/20
(rest 1:00 between rounds)
2 rounds for time:
80yd Sled Push 135/90
200m Run
40yd Sled Push 225/160
200m Run
(rest 2:00 between rounds)
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 1×3
Clean Pull
100% 2×3
110% 2×2
3 rounds:
10 Barbell Shrug (M)
15 Band Pull Apart
(alternate rounds with a partner)
Front Squat
70% 1×3
75% 1×3
80% 2×2
Barbell Step-up
2×6 (MH) (each leg)
“Experience isn’t interesting until it begins to repeat itself. In fact, till it does that, it hardly is experience.”
~Elizabeth Bowen
~Elizabeth Bowen
